by Today’s post is all about caring for yourself during pregnancy, and it’s been inspired by some exciting changes in my own life….I am almost 20 weeks pregnant and now well and truly sporting a baby bump!
I’ve been spending a lot of time during this – my first pregnancy reflecting on what’s important in life and what my needs are. Maybe it’s because soon there’ll be a beautiful new life in our family, but also because I care so much about well-being, for myself, for my family, for my clients, for the world and collective consciousness!
As humans, we have basic needs which have been outlined in Maslows Heirarchy. Food, water, air, safety, belonging to a community, love, and intimacy. Once these are met, we seek achievement, confidence, self esteem and eventually self-actualisation (similar to enlightenment).
But what about during pregnancy – what do we truly need?
Well, in all honesty we need lots of things! We need to feel loved, cared for, connected to our partner (if there is one on the scene), supported and safe. We need to feel in tune with our body so that we can listen to the little messages it gives us every day (ie what to eat, when to rest) etc. These tips below are my 21 top essentials which I have devised as a naturopath, physiotherapist and as a mumma-to-be, to ensure you feel your best (and keep bub happy) during pregnancy…
Top 5 Self-Care Tips For Pregnancy
1. Eat a Balanced Diet of Wholefoods
This one is a no-brainer. Make sure you’re getting enough protein per day (about 70 grams per day) to fuel baby’s needs and your own. Aim for whole foods over processed food, plenty of lean meats, fruit vegetables and leafy greens (for folate and calcium). Reduce fish intake to once per week to reduce risk of heavy metal toxicity. Supplement a healthy diet with a good pregnancy multi like Tresos Natal. This product contains both folic acid and folinic acid – (the latter being more readily absorbed particularly in people who cannot convert folic acid into its necessary form).
2. Exercise
Find a way to move your body! You might not feel like doing much in your first trimester due to fatigue / nausea. But hopefully by week 12/13 when energy returns you might get back into walking, swimming, ante-natal hydrotherapy, running (if you were previously running) or cycling. Avoid asymmetrical exercises that involve lots of stopping / starting ie tennis as this can put strain on your pelvic ligaments (which become softer due to hormonal changes).
3. Connect With Baby
Even early on in the first trimester before baby begins to move, it’s wonderful to start connecting with bub. Sit quietly, close your eyes, and send love, light or happy thoughts to your baby. Meditation practice or deep relaxation is a wonderful tool to help you relax and a great chance to explore your feelings of love for baby as baby grows.
4. Pregnancy is Not an Illness
Pregnancy is a beautiful blessing and represents fertility, abundance, sexual health, connection with mother nature and the cycles of life. It is not a disease or illness! Yes, some women do experience pregnancy-related health concerns, but these can be managed with the help of your doctor or naturopath in a gentle way. Trust that your body is capable of growing a baby, and you can still feed good during the process!
5. Emotional Connection
Feeling connected to your partner (if you have one) or to loved ones and friends is very important. There is an old saying that it takes a village to raise a baby, and this commences in pregnancy! Letting close friends and family in on your little secret before the 12 week mark is controversial, but the benefit is that people are very supportive and certainly expect less than normal.
Hormonal changes during pregnancy can cause a roller coaster of emotions… so be gentle with yourself. If you find yourself getting upset over something small, take a deep breath! Clearly communicating your needs to your significant other (ie I need more rest, I need to work less, can you please cook a meal etc) can be a life saver! Take time to explore your emotions in a journal, or talk to a trusted friend or counsellor to help you process your incredible life changes. It’s very normal to cry at the drop of a hat and feel quite happy and relaxed a short while after. Enjoy the ride!
All advice is generic in nature. Please see your medical professional for specific advice. Always seek medical advice before commencing an exercise regime during pregnancy.
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